Most of us spend the majority of our time indoors, and the air inside a home can be drier, dustier and more polluted than we think. If your mornings start with a scratchy throat or a stuffy nose, your home’s air is a good place to look. Here are seven easy, affordable fixes.
1. Check Your Humidity
Indoor air that is too dry can leave the nose and throat feeling irritated, while air that is too damp encourages mold and dust mites. A small, inexpensive hygrometer will tell you where you stand. Aim for roughly 30 to 50 percent humidity. Use a humidifier in dry months, and keep it clean.
2. Change Your HVAC Filter
Your heating and cooling system pushes air through the whole house. A clogged filter cannot trap much. Check it monthly and replace it as recommended, often every one to three months. A higher-efficiency filter, if your system allows it, can capture more fine particles.
3. Consider An Air Purifier
A portable purifier with a true HEPA filter can reduce dust, pollen and pet dander, especially in the bedroom where you spend hours every night. Choose one sized for the room, and avoid models that produce ozone.
4. Clean Smarter, Not Harder
- Vacuum once or twice a week, ideally with a HEPA-filter vacuum.
- Dust with a damp cloth instead of a dry duster, which just moves dust around.
- Wash bedding weekly in hot water.
- Reduce clutter and fabric piles that collect dust.
5. Go Easy On Strong Scents
Air fresheners, scented candles, strong cleaning sprays and some aerosols can irritate sensitive airways. Choose fragrance-free products when you can, and open a window or run a fan while cleaning.
6. Ventilate The Kitchen And Bathroom
Cooking, especially frying or using a gas stove, releases particles and fumes. Use the range hood or open a window while you cook. Run the bathroom fan during and after showers to keep moisture and mold in check.
7. Keep Smoke Outside
Tobacco smoke is one of the biggest indoor air irritants. Keep your home smoke-free, and pay attention to local air quality alerts during wildfire season. On poor air days, keep windows closed and run your purifier.
A Quick Checklist
- Hygrometer reading between 30 and 50 percent
- HVAC filter changed in the last three months
- HEPA purifier running in the bedroom
- Bedding washed this week
- Range hood and bath fan in use
- No smoking indoors
When To Talk To Your Doctor
Everyday tips are not a substitute for medical care. Contact your doctor promptly if you notice:
- Symptoms that are much worse at home than elsewhere
- Visible mold or a musty smell you cannot get rid of
- Ongoing cough, wheezing or shortness of breath
Call 911 right away for chest pain, severe trouble breathing, or bluish lips or fingertips.
Related reading: Why Mucus Feels Worse In The Morning (And What Actually Helps)
This article is for general informational purposes only and is not medical advice. Always talk to your doctor or another qualified healthcare provider about your symptoms and before starting any new supplement, exercise or routine. Some pages on this site contain affiliate links; see our Affiliate Disclosure.